|GI||Name of product / food||GL||Unit||Mass (g)||Comments|
|Low||Digestive bran / wheat bran||<5||1 cup||44||Minimal effect on glucose absorption|
|Low||Psyllium husks (powder)||<5||1 cup||140||Estimated GI GF|
|Low||Quinoa bran||<10||1 cup||50||Estimated GI GF|
|Low||Rice bran**||<5||1 cup||40||High fat GF|
|Low||Mesquite powder / flour||<20||1 cup||150||Estimated GI from biscuits made with mesquite powder GF|
|Low||Soya flour, full fat***||<20||1 cup||160||French GI; high fat GF|
|Low||Soya flour, lower fat**||<20||1 cup||160||French GI; lower fat GF|
|Low||Chickpea flour (besan)**||<40||1 cup||160||Estimated GI GF|
|Low||Split pea flour, pea flour, dhal or chana||<30||1 cup||160||Estimated GI GF|
|Low||low GI mixed cereals & legume flour*, Kwality Brands||<40||1 cup||160||GI Foundation SA - Endorsed|
|Low||Oat bran, raw, Jungle or Pick 'n Pay or Simply Cereal||<10||1/3 cup||33|
|Intermediate||Oats, rolled, raw||<20||1/3 cup||30||Australian GI; lower GI with milk|
|Intermediate||Sweet potato flour||<40||1 cup||150||GF|
|Intermediate||Rye flour||<40||1 cup||140||GI based on that of wheat free rye bread|
|Intermediate||Barley, rolled, raw||<30||1/2 cup||45||Australian GI|
|Intermediate||Barley flour||<40||1 cup||148||Estimated GI from 100% barley flour bread|
|Intermediate||Brown rice flour||<40||1 cup||120||Estimated GI GF|
|Intermediate||Buckwheat flour*||<40||1 cup||140||Australian GI GF|
|Intermediate||Quinoa flour**||<40||1 cup||140||Estimated GI GF|
|High||Maizena or cornflour or corn starch||<5||1 Tbs||7||Estimated GI, probably higher GF|
|High||Maizena or cornflour or corn starch||<40||1 cup||140||Estimated GI, probably higher GF|
|High||Nutty wheat flour / whole wheat flour||<40||1 cup||120||Estimated GI, probably higher|
|High||Bread flour||<40||1 cup||140||GI based on that of average white bread|
|High||Cake or wheat flour||<40||1 cup||140||GI based on that of average white bread|
|High||Tapioca flour||<405||1 cup||170||Estimated GI GF|
|High||Rice flour||<40||1 cup||140||Estimated GI GF|
|High||Crumbs, Kellogg's||<10||2 level Tbs||15||GI based on Kellogg's Corn Flakes|
|High||Potato flour||<40||1 cup||140||Montignac GI GF|
|High||Potato starch||<40||1 cup||160||Montignac GI GF|
|High||Sago flour||<40||1 cup||170||Estimated GI GF|
|High||Millet flour*||<40||1 cup||140||Estimated GI; very high GI GF|
Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values and the fibre, fat, protein and Kj-values.
A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin.
A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information.
The products marked by an * are high in fat.
XM: Tested by Xikombiso G. Mbhenyane.